Orthopedic surgeons often see patients come in with joint complaints because of mistakes made while working out. If it is done correctly, exercise is actually very effective at preventing joint injuries. Make sure your good intentions don’t backfire and stay healthy by steering clear of the following faux pas.

4 Exercise Mistakes That Cause Joint Pain

1. Repeating the Same Activities

Any orthopedic surgeon will tell you: variation is essential in exercise. If you always repeat the same movements—such as running—you will place excessive stress on the same joints every day, leading to overuse and wear and tear.

2. Using the Wrong Technique

If you try a new exercise and don’t utilize proper techniques, your joints will suffer as a result. Improper form can lead to undue stress, hyperextension, or tears in the ligaments. For instance, while doing a bicep curl, keep your wrist straight while you bend the elbow. Then, release the curl smoothly—otherwise, you risk overextending the joint. If you aren’t sure how to properly perform an exercise, book at least one session with a personal trainer to start.  

3. Skipping a Warm-Up

Whether you are skipping rope or sparring with a punching bag, exercise typically involves exerting force against another object. When your muscles are loosened and relaxed from a warm-up, they will better absorb the shock that travels up the limbs from this impact. If you don’t warm up the muscle, their shock-absorbing capability will diminish–and your joint will experience greater force as a result, which wears out its protective ligaments and cartilage.

4. Wearing Old Shoes

When you run, a significant amount of kinetic energy is absorbed by the feet with each step. Quality running shoes with a proper cushion absorb some of this energy and minimize the shock that travels up the leg through the ankles and knees. Avoid needless trips to the orthopedic surgeon with this rule of thumb: when the ethylene vinyl acetate lining on the insole breaks down, get a new pair of sneakers.

If you are experiencing joint pain, consult the professionals at Orthopaedic Associates of Rochester in New York. From sports injuries to arthritis complaints, these experts will help with an array of issues. Whatever you turn to them for, their friendly team of orthopedic surgeons and support staff will make you feel at ease. You can get an overview of the services and procedures offered online. For an appointment, call (585) 723-­3000 today.